Category: Hurdles
Type: Reference
400 METER BASIC
How to race the 400 meter hurdles
This event is very difficult and is usually only for older athletes. Sometimes 200 or 300 meter events are held depending on the league specifications. It is a good idea to perfect the 100/110 meter hurdles first before trying this event. The 400 meter hurdles is run counter clockwise on the track and there are some hurdles positioned on the curves. Leading with the left leg is more effective in this event.(Note: during the last 200 meters is when you will get the most fatigued so you may want to change to a right leg lead during the last half of the race.) The technique is similar to the 110 m event but the hurdles are lower so the motion is less exaggerated. There is less forward lean of the upper body so you must keep it more upright in this event. The rest of the technique is the same. however, your stride pattern will be very different in the 400 as opposed to the 100. Some runners take 45 strides to get to the first hurdle but this changes with every hurdler. Your sprint endurance along with your natural stride ability will determine how many strides you will take in a race. Often times, your stride pattern will change up to 3 times during the race! The average hurdler may take 15-17 strides between hurdles. (Sometimes 19) Elite athletes may only require 13-17 strides between hurdles. But remember, whatever stride pattern you use in the first half of the race, it will probably increase by at least 2 strides towards the end of the race. Know your stride pattern.
Submitted by: Coach Brad
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